Adarq.org

Gym work 61

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
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Bench press:

20x6
50x6
70x6
70x6
70x5 all time overall reps
50x12

RDL:

60x6
80x6
100x6
80x6
80x10

Cable pulls:

56x10 wide grip to chest
56x10 wide grip to back of head
56x10 V grip horizontal
56x10 V grip vertical

Cable kickbacks:

5 small + 1 big plate x 10 (each leg)
5 small + 2 big plates x 10 (each leg)

Pallof press with band:

10
10

Wall sits:

~30 s (different depths)
~30 s (different depths)

Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I thought I've done 70x6x3 in the past but apparently not, so I thought I wasn't that good in the bench press but it turns out it was an all time , even though I haven't benched since 18th December 2025, almost a month ago! Who knew? RDLs were pretty easy, although I was limited by grip strength. Wall sits felt nice and made my legs shake and although I was tired muscularly after them, I felt "strong" while walking, like they "woke up" my legs.

Gym work 59

Hip thrust:

60x10
100x10
100x10
100x10
100x10
100x10

Chinups:

10 sets of 3 (perfect form on each)

Landmine strict press:

bar x 10
bar + 15 x 10
bar + 25 x 10
bar + 15 x 10 (explosive)

One-leg landmine deadlift:

15x10 (each leg)
25x10 (each leg)
25x10 (each leg)

Bodyweight: 92.3 kg (-0.2 kg)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I've decided to go with more reps and a lighter weight in the hip thrusts and my form was better - glutes engaged. It was still very tiring. Same with the chinups: I decided to do only 3-rep sets, but do many (10). I was really tired after them, despite the low volume per set. In fact, I was very tired during the landmines but still pushed through.

Gym work 57:

Deadlift (squat rack was occupied by someone doing deadlifts so I did them first with him):

60x5
90x5
110x5
130x5 old age
150x1 old age

Zercher squat:

60x5
60x5
60x5 (felt a lot of pressure in the head from trying to hold the vertical position)

Chinups:

8 (could've done 9, possibly 10, but my neck pain increased after them)

V-grip pulls to chest (horizontal):

70x10
100x8
100x8

Crazy pistols (left leg only, these are when you hold the other foot extended in front of you with the other arm):

5
3
3 (all of them great)

Seated calf raises (very slow tempo):

30x10
30x10

Leg extensions (isometrics):

72 kg x 10 s fully extended, 10 s 20 degrees, 10 s 45 degrees, 10 s 60 degrees, 10 s 90 degrees

Bodyweight: 92.7 kg (+0.6 kg)
Exhaustion level: 10/10

Comments:

I started with the deadlifts and went up to 130x5 and then tried 150x1, which was very difficult and back driven almost 100%. Will not attempt again as it doesn't help me in any way other than as a display of back strength and is dangerous. The Zerchers were difficult in the sense that I get a crazy amount of "head pressure" from them, I probably get very tight abs-wise and create a lot of abdominal pressure which raises my blood pressure or something like this.

The pistols were incredible, even if I can only make them on the left leg only - crazy amount of control and power from the hole. Also did leg extension isometrics in different positions.

Gym work 56A (lowerbody only):

Hip thrust:

60x8
100x8
120x8
120x8
120x8
100x8
60x10

One-leg landmine deadlift:

20x10 (each leg)

Bodyweight: 92.5 kg (same weight)
Exhaustion level: 9/10
Rating: Good

Comments:

Only did the lowerbody part of the workout since I'm going with a friend later in the evening at the gym again, and will do the upperbody part. Hip thrusts were really good, form and control was much better than in the last hip thrust workout.

Updates?

I made a small change in my grip, just a bit wider by 1 cm or so, don't know if it mattered or not. I've also been taking creatine in the last month or so. Who knows how much either of these mattered.

Gym work 53:

Zercher squat:

20x5
50x5
50x5
50x5

Bench press:

20x10
50x10 (easy, could've done 15 reps or so)
50x10 (medium difficulty)
50x10 (last reps very difficult)

Deadlift:

60x5
90x5
120x3
140x1
140x1
120x3
90x5

Leg curls:

120x8 (not full ROM)
120x5++112x3++104x2++96x3++88x3 (a continuous set where I drop the weight by 8 kg when I can't do more reps)

Landmine push press:

15x10
25x8

Landmine single leg deadlift:

15x10
25x8

Bodyweight: 92.1 kg (-0.4 kg)
Exhaustion level: 10/10

Comments:

The Zerchers took a surprising amount of effort. Deadlifts were good but the 140 kg two singles were back driven. I then tweaked my back when I rotated to put the bar down during the landmine push presses, I felt my lower back tweaked. Now it's not too bad but I expect it to be worse as I get colder. Sucks.

Here's a video of one of the 140 kg deadlifts:

https://www.youtube.com/shorts/KgIAI05BrKQ

Gym work 51:

Medium bar squat, wider stance (in basketball shoes, not Olympic lifting shoes):

20x5
50x5
80x5
100x5
120x2
110x3
100x5
80x5

Zercher squat:

20x5
50x5

Some snatches and overhead squats with the empty bar

Landmine push press:

bar + 15 x 10
bar + 25 x 8

Landmine deadlift:

bar + 25 x 8

Bodyweight: 91.8 kg (+0.7 kg)
Exhaustion level: 10/10

Comments:

First time doing squats in two weeks or so, used a wider stance and managed to do 120x2, 110x3. Decent performance. Also did Zercher squats, they were interesting.